Spartacus

Gripping Roman gladiators, very louche goings on.

Good image:

Pam Ayres

I do love a bit of Pam Ayres....she's witty and it rhymes, call me lowbrow if you will - she doesn't use big words, but the construction is perfect - Yellowhammer honours PAM!

And a more serious beautiful poem called Woodland Burial by Pam

Don’t lay me in some gloomy churchyard shaded by a wall
Where the dust of ancient bones has spread a dryness over all,

Lay me in some leafy loam where, sheltered from the cold

Little seeds investigate and tender leaves unfold.

There kindly and affectionately, plant a native tree

To grow resplendent before God and hold some part of me.

The roots will not disturb me as they wend their peaceful way

To build the fine and bountiful, from closure and decay.

To seek their small requirements so that when their work is done

I’ll be tall and standing strongly in the beauty of the sun.

Listen or read more of Pam's poems :

http://www.pamayres.com/index.php/category/poems/ 

Dimensions Poem by DayZero

New Dimensions

____________________________

It isn't in a Pyramid,

It isn't on our Moon,

It isn't Revelations,

But it's coming very soon.

It won't come from the Aliens,

And it won't come from 'on high',

And it can't come 'till it gets here,

And the fifth Sun hits the sky.

We've been waiting many lifetimes,

Lord knows this one was enough,

But we're building new dimensions,

And we're doing it for love.

[ dayzero - 7-2-2012 ]

Cupcake Nuggets

Feel Good Career Change !

Nicol Williamson

Url says it :
http://celticmythpodshow.com/blog/nicol-williamson-the-greatest-merlin-ever-passes-from-us/

The Film Excalibur is the best Arthurian Legend portrayal if you can get past Arthurs cornish bumpkin side, I could, and thought the atmosphere was suitably mystical.

Fine actor with interesting CV.  R.I.P.

Love nugget

Great documentary sums it all up - Jung, Krishnamurti and I do have a soft spot for Caroline Myss.
New Agers - Take Note ! All you need is Love - AND critical thinking aligned.

http://www.bbc5.tv/video/love-reality-time-transition

[Website recommended by DayZero, with thanks]

Some spoken nuggets and nubs:

Thales of Miletus (7 sages) is the first well-known philosopher and mathematician. 

His advice, 'KNOW THYSELF' was engraved on the front façade of the Oracle of Apollo in Delphi.

Believe nothing, no matter where you read it,
or who said it, no matter if I have said it,
unless it agrees with your own reason and your own common sense.
- The Buddha

Remember, no matter where you go, there you are.
- Confucius

A 'No' uttered from deepest conviction is better and greater
than a 'Yes' merely uttered to please,
or what is worse, to avoid trouble.
- Mohandas (Mahatma) Gandhi

Three Me !

The three Graces (Roman myth) were followers of the goddess Venus.
In Greek myth they were called the three Charities and were followers of Aphrodite. Aphrodite was the goddess of love. In Roman mythology she goes by the name Venus.

The three Graces gave beauty to the world.

Every attractive human being could thank the three Graces for the gift of beauty. They chose the humans who would receive the gift of physical beauty.

The three Moeraes (Greek myth) /The three Fates (Roman myth)

1. The first was known as “The spinner”. She spun the life web of the humans. Her name was Clotho in Greek Mythology and Nona in Roman Mythology.

2. The second was known as” The Apportioner”.  She decided how long each human was to live. Her name was Lachesis in Greek Mythology and Decima in Roman Mythology.

3. The third was known as “The Inevitable”. She cut the thread of life when it was time for someone to die. Her name was Atropos in Greek Mythology and Morta in Roman Mythology.

The ancient Romans and the ancient Greeks believed that the first seven vowels were invented by the Moeraes/Fates.

The three Erinyes (Greek Myth) / The three Furies  Roman Myth

 

The Three Erinyes were goddesses of revenge.

They were greatly feared as they showed no mercy.

They were particularly upset with anyone who killed a family member.




 

The Three Hesperides  Greek Myth

In some versions of the myth there are Three Hesperides. In other versions of the myth, there are Seven Hesperides .They were the daughters of the Evening Star, Hesperus. Together with the serpent, Ladon, they guarded the tree with the golden apples.

The garden with the tree was located far west, beyond the sunset.

Atlas carried the celestial globe on his shoulders close by the garden.
                                                           "The Garden of the Hesperides" 1892 Painter: Frederic Leighton 

The tree with the golden apples was a gift from Gaia (mother Earth) to Hera (queen goddess) when she married Zeus (chief god). The three Hesperides were: Hespera – Ægle - Erythea

                                                    

The Sacred Tripod of Ancient Greece

The tripod was sacred to the god Apollo.

In the Oracle of Delfi the priestess, Pythia, would take her seat on the tripod before going into trance.

Tripods were also widely used by ordinary people as alters.

 

Cerberus - (Greek Myth)

Cerberus was the hideous three-headed watchdog of the Underworld.
 His job was to stop anyone trying to get back to the land of the living.

Cerberus was the offspring of the monsters Typhon and Echidna.

"Cerberus" by William Blake (1757-1827)

The Three Judges of the Underworld.
The Three children of Europa Greek Myth

The three judges of the Underworld were the three sons of Europe and Zeus. Their names were Minos, Rhadamanthys, and Sarpedon.

Europe was the granddaughter of Poseidon (the Sea god). Zeus saw her on the beach in Phænicia (Lebanon). He changed himself into a beautiful bull.

Europa climbed on the back of the bull (Zeus). The bull jumped into the water and swam across the sea all the way to the island of Crete. Zeus revealed who he really was on the shores of Crete.

                                      "Abduction of Europe" Rembrandt, 1632. The J. Paul Getty Museum, Los Angeles, USA.
From their union three sons were born. These three sons ended up as the judges of the Underworld, after they died.

Hecate, the three-faced goddess
(Hecate – Greek myth, Trivia, Roman myth)

Hecate was goddess of farmland, earth and fertility during daytime. She could also help women during childbirth. She was also said to have offered protection to travelers, because she could see in all directions at dangerous junctions. Three-faced statues of Hecate were often found at forks in the road looking in three directions.

At night she was a moon-goddess. During the night she was associated with magic and witchcraft. She was the protector of witches, sorcerers and wizards. Hecate could appear quite sinister. She was accompanied by a pack of ghostly and scary dogs. 

The ancient Greeks would offer food at these places to please Hecate or if they needed to do some magic act which needed her approval and blessing.

Hecate was associated with the three phases of the moon.

Painting: Hecate by William Blake, 1795. Tate Galley, London

The Three Norns in Norse Mythology

The three Norns were the goddesses of destiny.

Their names were

 1. Urd (Fate),

  2. Verdani (Present)

   3. Skuld (Future).

They sat spinning the thread of life and had the power to decide the fate of every human being, god, giant and dwarf.

Picture by Ludwig Burger, 1882

The Three Roots of Yggdrasil

1. The first root went to Asgard, where the gods lived. Under this root was the well called Urd. The Norns poured water from this well over Yggdrasil to keep the tree healthy.

2. The second root went to Jotunheim, where the Giants lived. Under this root was Mimes well. Mime was considered to have great wisdom. Odin (the chief god) once traded an eye for the privilege of drinking from this well and thus gaining great wisdom.

3. The third root went to Niflheim, the horrible Underworld. The well under this root was called Hvergelmir.

Three brothers create the world - Norse mythology

In Norse myth the three brothers, Odin, Vili and Ve, killed the first living monster called Ymir and created the world from his body parts.

The blood became the oceans.

The flesh became the land.

The bones turned into mountains.

The teeth turned into stones.

The hair turned into plants.

The brain they threw up into the air and that was how the clouds were created.

Three brothers create the first two humans - Norse Mythology 

The three brothers were walking on the beach.
They found two trees, some say two pieces of wood from two trees. From these two trees the three brothers created the first two humans. They named the man, Ask. He was made from the Ash tree. They named the woman, Embla. She was made from the Elm tree.

1. Odin blew the breath of life into Ask and Embla.

2. Vili gave them movement and intelligent minds.

3. Ve gave them shape, hearing, sight and speach.

Picture of Ask and Embla byRobert Engels (1866 -1920)

The Three Fimbulwinters - Norse Mythology

The Fimbulwinters were three hard and extremely cold successive winters with no summer in between. The three Fimbulwinters were the last three winters before Ragnarok (the end of the world). Fimbul means "great". It may be noted that there was a climate change in the Bronze Age around 650 B.C.

Heimdall - Three Nights - Three Lovers - Three Social Classes -
Norse Mythology

Heimdall was the god who guarded the rainbow bridge (Bifrost). He was the son of nine mothers.

Once he disguised himself as a mortal, calling himself Rig.


1. He visited a poor couple and dined with them. He was invited to sleep in their bed. Three nights he slept in their bed. When the husband was sound asleep he made love to the wife. Nine months later the wife gave birth to a son. This boy became the ancestor of the serfs.

2. The second couple he visited was better off. The same thing happened in this house. The wife gave birth to a son, he became the ancestor of the peasants.

3. The third couple lived in a wealthy home. Again he spent three nights making love to the wife when the husand was sleeping. Her son became the ancestor of the nobility. This is how the Vikings explained that the three social classes were created by the Heimdall, the rainbow god.
 

The three children of Loki Norse Myth

Loki was a jotunn (giant) and a god.

He lived with the gods and caused them much trouble.

He had three well known children.    
   

Picture by Willy Pogany

1. Hel - She was the ruler of the Underworld called Niflheim. Those who died of sickness or old age were sent to Hel. It was not a pleasant place.

2. Fenrir - Fenrir was the gruesome wolf, who would eventually kill Odin (the chief god) at Ragnarok, the end of the world.

3. Jormungand (Midgard Serpent) - The huge and monstrous serpent. Odin threw the serpent into the sea that lies around all lands.

 Hel, the ruler of the Underworld had a three-legged horse. The three-legged horse was called Helhest.

Gullveig Died Three Times and Rose from the Dead Three Times -
Norse Mythology

Gullveig was a master of witchcraft and black magic. She showed up mysteriously in Asgard (the home of the gods). She was filled with greed for gold and power. Gullveig was described as an evil woman.

The gods decided to kill her. The gods stabbed her with a spear and threw her into the flames.

Three times they burned her. Three times Gullveig came back to life.

Three Areas / The First God Created in Three Days -
Norse Mythology Creation Story

In the beginning of time, before the world was created there were three different areas:

Niflheim – Land of mist

Ginnungagap – the great void between Niflheim and Muspelheim

Muspelheim – Land of fire

In Ginnungagap the first Jotun (troll) was formed. His name was Ymir.
Also in Ginnungagap the primeval cow named Audhumla resided. Ymir enjoyed
drinking milk from the teats of the
cow. Audhumla loved salt. The cow found a salty rock and started to lick it.

1. On the first day hair came out from the rock.

 2. On the second day a head grew from the rock.

3. On the third day the rest of the body emerged from the rock.



The very first god (Aesir) had been created. His name was Buri. Buri was to become the grandfather of Odin.

The Three Attemps of Creating Mankind - Mayans
 

According to the Popol-Vuh, it took three attemps to create mankind. 

1. The first man was made of clay, but it was destroyed by a flood.

2. The second man was made of wood, but was washed away in a storm.

3. The third was made from maize, from whom we are all descended.

Inanna Rose from the Dead after Three Days and Three Nights - Sumerian
 

Inanna, the Queen of Heaven and Earth, descended to the Underworld to attend her brother-in-laws funeral.  Ereshkigal (her sister) was the Queen of the Underworld, which was a dark and gloomy place. After arriving Inanna was killed.

For three days and three nights her corpse hung on a hook.

Enki (the god of freshwater, magic and culture), created two sexless creatures and sent them to the Underworld to save Inanna.

On the third day, Inanna returned to the world of the living. Her sister had demanded that someone was to take her place in the Underworld.

When Inanna discovered her husband, Dumuzi, had not mourned her death she was furious and ordered him to take her place in the Underworld. Dumuzi was terrified and tried to escape, but a fly conveniently informed Inanna where he was to be found.

Dumuzi's sister was in great despair and offered to take his place. It was finally agreed that Dumuzi was to spend one half of the year in the Underworld and his sister the other half.

Manuk Manuk and the Three Eggs - Sumatran Mythology

Manuk Manuk was the name of the fabulous blue chicken. This blue chicken belonged to the supreme god. On day Manuk Manuk laid three huge eggs. From these three eggs emerged three new gods. These three gods created the three different levels of the universe;

1. the heaven (upper world),

 2. the earth (lower world)

3. the underworld.

The three god/spirits of the entrance - Roman mythology
 

In Ancient Rome there were gods and goddesses for almost everything. The entrance of a home was protected by three different gods. They had the power to keep evil demons from entering the house. Cardea was especially good at keeping small children safe at night.

The three gods were:
Forculus - god of doors, Cardea - goddess of hinges and door handles and Limentinus - god of thresholds.

Ancient Babylonia   

Ancient Babylonia told stories of the trinity creator gods.

Their names were:

Anu – Bael - Ea

Triple Goddess Meme - Bridget, Me & Mary Jones.

As Imbolc has just passed, many Celts out there will probably have been thinking about Bridget: Goddess of the Hearth, and attempting to light a fire in the snow.
Doing a little research with a friend, I was pleased to stumble upon a site by Mary Jones, and therein some writing on the Neo-pagan concept of the Triple Goddess - Maiden, Mother, Crone format. (MMC)

Bridget is the classic Celtic triple Goddess, but how does Poetess, Smith and Medical skillsfit into these ages of womanhood...? ..
Would Bride the Poet would be the Muse (maiden), the Smith (mother creator) and the Medical skills or herbalist knowledge (experienced Crone) ? All at once, or as and when ?
Well may be they don't connect...and were never meant to be taken rigidly...personally Im feeling a bit Cronish of late, so at the very least the linear time aspect should be removed from thoughts about this model.


MMC is a neat concept, but also quite restrictive - and Mary Jones sums up why on her well researched website : http://www.maryjones.us/jce/triplegoddess.html

"Personally, I have problems with the "maiden-mother-crone" schema. 

For one, it presumes that women must take on certain roles--that a woman must be a mother, for example. Even if one interprets the word as "mature" or "working", the word is still carries connotations and denotations--mother. 

Whether they realize it or not, the followers of this concept are simply regurgitating the same gender roles which we've been taught for thousands of years. 

And while yes, women usually do become mothers, there is a sense in this schema that one must become a mother, one must become a crone. Conscious or not, it doesn't leave much room for someone who refuses to have children.

Also, there are attributes ascribed to these roles which indicate that they--the attributes--are then lacking in the other figures: the Crone is Wise (but the Mother isn't?), the Maiden is a Muse (but no one else is?), the Mother is a creator (but no one else can create?). 

The reason for this, of course, goes back to the misogyny of Graves' The White Goddess, discussed elsewhere, as well as Gerald Gardner's own ideas. Again, what matters is not whether the follower consciously accepts these ideas; subconsciously, he or she often unconsciously begins to accept these ideas.

Finally, the idea of Trinity--Christian, Hindu or otherwise--is not derived from the Triple Goddess. 

As I and others have shown, the idea of triplet deities is not limited to one sex. 

It is simply the highest number grouping, the highest pattern, that the mind will accept before dividing objects into a new group. 

We don't usually see quadruple gods because our mind divides the number four into two groups of two. Five is divided into groups of three and two, six into three and three (or two, two, and two), etc. The preponderance of the number 3 is found not only in religion or literature, but is everywhere. "

Thanks Mary !

The Four Humors

Diagnose yourself the old fashioned way!

The following excerpt from the 11th c. Regimen Sanitatis Salernitanum, attributed to John of Milano, give the basic run-down as to the effects of too much of one humor or another:

	If Sanguin humour do too much abound, These signes will be thereof appearing cheefe, The face will swell, the cheeks grow red and round, With staring eies, the pulse beate soft and breefe, The veynes exceed, the belly will be bound, The temples, and the forehead full of griefe, Unquiet sleeps, that so strange dreames will make To cause one blush to tell when he doth wake: Besides the moysture of the mouth and spittle, Will taste too sweet, and seeme the throat to tickle.
	If Choller do exceed, as may sometime, Your eares will ring, and make you to be wakefull, Your tongue will seeme all rough, and oftentimes Cause vomits, unaccustomed and hatefull, Great thirst, your excrements are full of slime, The stomacke squeamish, sustenance ungratefull, Your appetite will seeme in nought delighting, Your heart still greeued with continuall byting, The pulse beate hard and swift, all hot, extreame, Your spittle soure, of fire-worke oft you dreame.
	If Flegme abundance haue due limits past, These signes are here set downe will plainly shew, The mouth will seeme to you quite out of taste, And apt with moisture still to overflow, Your sides will seeme all sore downe to the waist, Your meat wax loathsome, your digestion slow, Your head and stomacke both in so ill taking, One seeming euer griping tother aking: With empty veynes, the pulse beat slow and soft, In sleepe, of seas and ryuers dreaming oft.
	But if that dangerous humour ouer-raigne, Of Melancholy, sometime making mad, These tokens then will be appearing plaine, The pulse beat hard, the colour darke and bad: The water thin, a weake fantasticke braine, False-grounded ioy, or else perpetuall sad, Affrighted oftentimes with dreames like visions, Presenting to the thought ill apparitions, Of bitter belches from the stomacke comming, His eare (the left especiall) euer humming.

Hippocrates (b. ca. 460 B.C.) urged that sine qua non of science: observation. In the course of the studies that merited his becoming known as "the Father of Medicine," he noticed that blood removed from the body separates into four parts: the clear red, a yellowish liquid that rises to the top, the dark liquid that settles to the bottom, and whitish fluid. He and his students, especially his son-in-law, Polybus, took these observations and developed a theory of medicine that was to hold sway in the West and in the Islamic world for thousands of years -- a theory further expounded upon by Galen: that physical and mental health are a matter of a good balance of four liquids ("humors"), all believed to be produced in the liver, but which are found in the veins and are associated with various organs of the body. This theory of bodily humors  -- called "humorism " or "humoralism" -- holds that each person produces all of these humors, but that the preponderance of one relative to the others -- a condition called "dyscrasia" -- brings on illness. Each of these humors was believed to be associated with one of the four elements which, when combined in various proportions, make up all things:   The humor of Blood, associated with the liver and with Air, which is the hot and moist element. A person in whom blood predominates is said to be "sanguine," from the Latin "sanguis" (blood).   The humor of Yellow Bile, associated with the spleen and with Fire, which is the hot and dry element. A person in whom yellow bile predominates is said to be "choleric," from the Greek "khole" (bile).   The humor of Black Bile, associated with the gall bladder and with Earth, which is the cold and dry element. A person in whom black bile predominates is said to be "melancholic," from the Greek "melas" (black) and "khole" (bile).   The humor of Phlegm, associated with the lungs and brain and with Water, which is the cold and moist element. A person in whom phlegm predominates is said to be "phlegmatic," from the Greek "phlegmatikos" (abounding in phlegm) . Foods and the Four Humors      Each one of the Four Humors has certain foods that aggravate it.  Consumption of these foods should be greatly reduced or avoided by those with an excess or aggravation of that humor, whether it be innate and constitutional, or an acquired condition or imbalance.  The main problematic or aggravating foods for each humor are:       Phlegm:  milk, dairy products, fresh cheeses, refined sugar, refined starches and flours, wheat and glutinous foods, cold foods, ice cold drinks; moist, creamy rich foods.      Yellow Bile:  salt and salty foods, fats and cholesterol, fried foods, vinegar, alcohol, excessive sour or fermented foods, aged cheeses, excessive hot spices and chillies, excessive beef and red meat.       Black Bile:  old, dry stale foods: excessive beans, soy, nuts, astringent foods, peanuts, rancid fats, nightshade vegetables - especially tomatoes and eggplant.      Blood:  As blood is the healthiest, most desirable humor, it's good to cultivate it with blood-building foods like spinach, green leafy vegetables, molasses, dark red and blue berries, and various types of meat in moderation.  Excessive meat consumption may produce a lot of blood, but it won't be of very high quality, often being too thick, toxic or acidic; blood circulation is also often compromised.  Therefore, one shouldn't rely exclusively on meat to build the blood.       Excessive consumption of proteins, rich fatty foods and sweets may lead to Sanguine excesses of the blood, like uremia and gout, diabetes or high cholesterol in those so predisposed.  Above all, moderation is needed to avoid the extremes of either overfeeding the body on the one hand or malnourishing it on the other.

BreakingFast

Hugh opts for a Swiss start to the day with this continental take on a classic breakfast recipe on River Cottage

Everyday.   Yellowhammer tried this apple n orange option with muesli and can vouch for it's deliciousness.

A really tasty Summer Porridge.

 

Hugh: "If you've never eaten muesli the Swiss way - soaked in freshly squeezed orange juice and dished up with grated apple and yoghurt - then you've never really given it a chance. It makes a much more exciting breakfast than muesli with just a slosh of milk."

Makes about 12 servings

Ingredients

• 200g porridge oats
• 150g mixed dried fruit of your choice, such as raisins, sultanas, dried apricots, dates, prunes
• 100g nuts of your choice, lightly toasted if you have time
• 100g wheat flakes (optional)
• 3-4 tbsp seeds, such as pumpkin, sunflower, sesame or flax (optional)

To serve (for 1)

• 1 crisp eating apple
• Juice of 1-2 oranges (or a little milk, if you prefer)
• Sugar or honey (optional)
• Plain yoghurt

METHOD

How to make swiss style muesli

For a serving of muesli, put about 50g of the muesli mix into a bowl. Coarsely grate or finely chop the apple (including the skin) and add this to the muesli. Squeeze the orange(s) and add the juice to the bowl (or use milk, if you like). Stir to blend everything evenly and leave to soak for about 10 minutes. Finally, sprinkle over just a little sugar or trickle over some honey, add a good dollop of yoghurt and serve.

Spirit Molecule

http://www.thespiritmolecule.com/html/media.php?media=Trailer

Spirulina - The Green Goddess

What is Spirulina Algae ?

Well its another 'health food' but quite an interesting one Ive been adding here n there...

Spirulina is a microscopic blue-green algae that exists as a single celled organism turning sunlight into life energy.

It is one of the first life forms designed by nature more than 3.6 billion years ago. 

Spirulina contains billions of years of evolutionary wisdom in its DNA and is an offspring of earth’s first photosynthetic life forms.

Under the microscope, Spirulina is a blue-green color and has the appearance of a spiral of long thin threads. 

Spirulina is exceedingly adaptable and occurs in a wide variety of environments including fresh water, tropical springs, saltwater and saltpans.

Spirulina is full of nutrients and very easily digested. 

Commercially, Spirulina is available as a powder, tablet and capsule or added to foods and health tonics.

There are many forms of valuable algae and in the last 40 years Spirulina has been singled out for its nutritional properties. Long before it became a favorite of the health food industry, Spirulina was eaten regularly by North Africans and Mexicans centuries ago. Now many people around the globe realize that Spirulina is a powerful food with huge potential as a whole food source, medicine and biochemical resource.

A great deal of research has concentrated on the cultivation and harvesting of what is affectionately referred to as ‘the green’. It has been described as ‘probiotic’ and a ‘superfood’.

The cultivation of Spirulina has also brought interest because, as with most micro algae, Spirulina is extremely adaptable, often thriving in extreme conditions. 

With its rich nutritional goodness and ability to grow in adverse conditions, Spirulina has a huge potential to be a food source that will help feed and nourish the worlds population. 

As a plant, Spirulina is incredibly rich containing a balance of nutrients that make it virtually a ‘whole food’ capable of sustaining life without the need for other foods.

Spirulina provides vitamins, many minerals, essential amino acids, carbohydrates and enzymes. Spirulina is at least 60% vegetable protein, which is predigested by the algae, making it a highly digestible food. It is higher in protein than any other food. Its outstanding nutritional profile also includes the essential fatty acids, GLA fatty acid, lipids, the nucleic acids (RNA and DNA), B complex, vitamin C and E and phytochemicals, such as carotenoids, chlorophyll (blood purifier), and phycocyanin (a blue pigment), which is a protein that is known to inhibit cancer.

A breakdown in nutritional terms of a few of the most commonly available supplements reveals an impressive comparison. 

How is it grown?

Spirulina thrives in natural alkaline lakes. Spirulina farming is part of the new era of ecological agriculture. The key component in the production of Spirulina is sunlight and attention is given to measurement of temperature and oxygen levels.

 

Because pesticides and herbicides would kill many microscopic life forms in a pond, algae scientists have learned how to balance pond ecology without the use of these harmful substances.

This form of aquaculture represents one of the solutions needed to produce food while restoring the planet.

Breakfast shake... if you can deal with a green breakfast:

1/2 banana

Other fruit of choice eg.a kiwi (then it would have been green anyway)

Lime juice squeeze

honey drizzle

yoghurt 

Fruit juice eg pineapple

teaspoon milled hemp seeds

teaspoon spirulina 

tablespoon oats.

Whisk it up, drink it and congratulate yourself.

and some music to wash it down: